W6

Thursday- Cl&J + Drop + FSQ/RC + SL/Pressing + Core

A. Squat Clean + Jerks, build to tough complex in 15 min - 290

B. Squat Clean & Jerk, @ 70%, 30 reps for time - 11:40

C. Front Squat, 5 x 1, building to 1RM - 315, everything was hurting at this point

+

10 Legless Rope Climbs for time: 4:40 or 5:15, lost count and did 1 extra to be sure

Friday- BB Density + Gymnastics Density + Position Work

A. Power Snatch, 5/min for 10 min **115# across

B. Power Clean, 5min for 10 min **175#

+

30 Muscle Ups for time: 5:16

Rest as needed

50 Strict HSPU’s for time: 2:

+

9 min EMOM

1st- 30-40 sec Wall Facing HS Hold

2nd- 30 sec Bottom of Ring dip Hold **add weight if this is easy, keep rings in tight

3rd- 20-30 sec L-sit Hang

Saturday- Long Aerobic w/ Anaerobic bouts

For time:

Run 1200m

63 KB Swings, 53#

36 Pull Ups

Run 800m

42 KB Swings, 53#

24 Pull Ups

Run 400m

21 KB Swings

12 Pull Ups

Did Double DT : 16:52

Sunday

rest

Monday- Snatch Int + Snatch Consistency + SL Balance + SL Endurance

A. Squat Snatch, build to max for day in 15 min  - 235, almost had 240, finally starting to come back

B. Squat Snatch @ 70% of A, 30 reps for time: - 11:15 @ 165

+

Bike 3 x 10 sec MAX EFFORT, rest 2-3 min **record max watts, RPM - 99 RPM

Rest 5 min

Bike 6 min for Max Cals - 78 Cal

**record Cals

Avg Watts/RPM - Minute 1-2: 302, Minute 2-5: 288, Minute 6: 315

Peak HR if possible - 178

Tuesday- Vert Press/Pull + UB Gym Density + Threshold Row, that press is just being stubborn

A1. Standing Press, build to 1RM - 165

A2. Wtd Strict Pull Up, build to 1RM - 135 PR - 170 body weight

+

Row 30 min TT

*record total distance - 7003

Avg pace/500m -2:08.5

Avg HR from min 10-30 and Peak HR if possible